Whether you’re sick of struggling to button your jeans in the morning or just want to find a bit of relief from the discomfort, you may have tried a number of solutions to fight chronic bloating. In addition to cutting certain foods out of your diet in order to heal your gut, there are also several things you can add to your meals to help move things along and relieve digestive issues. One of the best food groups to do this is none other than tasty, healthy fruit. In fact, there are several fiber-packed fruits in particular that could offer the solution you’ve been looking for.
We spoke to Amy Margulies, RD, CDCES, LDN, NBC-HWC, Philadelphia-based nutrition expert and owner of The Rebellious RD to uncover a few fruits to help kick bloating to the curb. She told us that blueberries, pears, and raspberries are among the superior options. Read on to learn more about the benefits of each.
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1. Blueberries
Blueberries are some of the healthiest fruits in general. This antioxidant-packed superfood can do wonders for your overall health, and Margulies says this is especially true when it comes to your gut health and keeping bloating at bay. As she points out, just 1 cup packs in 3.6g of fiber.
"They contain anthocyanins, which are phytochemical flavonoids that give them a blueish-purplish hue and act as antioxidants that kill free radicals, reducing inflammation in the body," she explains. "Blueberries are also a rich source of soluble fiber, vitamins, and minerals. Their soluble fiber content (nearly 4 grams per cup) helps to decrease bloating, as well as it helps to fill you up for longer, keeping your appetite at bay between your snack and your next meal." And they're delicious!
2. Pears
Pears aren't one of the most commonly praised fruits around, but we think that should change. Margulies tells us this green fruit is one of the best options for blasting uncomfortable bloat. One pear can offer up 5.5g of fiber.
"Pears are a rich source of fiber, vitamins, and nutrients," Margulies says. "They pair well with almond butter or peanut butter for a healthy protein and produce snack." Yum!
In addition to helping improve gut health and constipation, she points out that pears have also been linked to a lower risk of diabetes. Wins all around!
3. Raspberries
Blueberries not your thing? Maybe this other berry can pique your interest. Raspberries, Margulies points out, have an even higher fiber content than blueberries, coming in at a whopping 8g.
"At 64 calories per cup, another excellent source of soluble fiber, helping to decrease bloating," she says. "Raspberries are high in Vitamin C, Potassium, and Folate, and they have no fat, cholesterol, or sodium."
Looking for a way to work these fruits into your meals? Why not whip up a tasty yogurt parfait with all of the above? Greek Yogurt is another fantastic option for your gut health; your digestive system will thank you.
READ MORE: 4 Quick Ways To Reduce Bloating Fast, According To Experts
